Work It!

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CARDIO
+ 20 mins. of running

ABS
+ 4 sets, 15 reps lower ab raises
+ 3 sets, 15 reps ab cruncher #2 ( 70 lbs.)
+ 3 sets, 15 reps torso rotation (70 lbs.)

ARMS
+ 3 sets, 7 reps free-weight dips
+ 3 sets, 10 reps tricep rope pull downs
+ 3 sets, 11 reps tricep bar pull downs
+ 2 sets, 15 reps bicep curls (20 lbs.)
+ 3 sets, 10 reps front shoulder raises (5 lbs.)
+ 2 sets, 10 reps lateral shoulder raises (5 lbs.)
+ 3 sets, 12 reps (12.5 lbs.) overhead extensions
+ 2 sets, 15 reps (37.5 lbs.) row pulls

LEGS
+ 2 sets, 8 reps leg extension 50 lbs.
+ 2 sets, 10 reps prone leg curl 50 lbs.
+ 2 sets, 20 reps seated leg press 90 lbs.